High Protein Split Pea Soup Recipe Packed with Nutrients

There’s nothing quite like the aroma of a simmering pot of High Protein Split Pea Soup wafting through your kitchen, coaxing you with its earthy goodness. Picture a hearty blend of flavors embracing your senses—green split peas, vibrant veggies, and just a whisper of smoky intrigue that makes you want to grab a bowl faster than you can say “dinner time.”

This delicious dish doesn’t just fill your belly; it feeds your soul. Whether it’s a cozy family dinner, post-work comfort food, or just a chilly afternoon when you feel like nurturing yourself, high-protein split pea soup offers warmth and satisfaction that’s hard to beat. Trust me, you’re about to fall in love with this recipe!

Ingredients for High Protein Split Pea Soup

Here’s what you’ll need to make this delicious High Protein Split Pea Soup:

1 tablespoon olive oil – Use extra virgin for a richer flavor profile and healthy fats.

1 large yellow onion (diced) – Adds a sweet, caramelized base to the soup for depth and savoriness.

2 carrots (diced) – Brighten up the dish with a hint of natural sweetness and vibrant color.

2 stalks celery (diced) – Provides a refreshing crunch and enhances the aromatic medley.

3 cloves garlic (minced) – Infuses the soup with fragrant, bold flavor that elevates the overall taste.

1 lb dried green split peas (rinsed) – The star of the show that delivers protein and a creamy texture.

1/2 cup quinoa (rinsed) – Boosts the protein content and adds a lovely nuttiness.

1/2 cup shelled edamame (frozen or fresh) – For that extra protein punch and a delightful bite.

8 cups high-protein vegetable broth – The flavorful base that ties everything together beautifully.

1 bay leaf – Adds a subtle depth of flavor and warmth as the soup simmers.

1 teaspoon dried thyme – A timeless herb that elevates this soup to comfort food perfection.

1/2 cup fresh spinach – For a pop of green and essential nutrients in every bowl.

1 scoop unflavored plant-based protein powder (optional) – Just in case you want to supercharge your protein intake.

Salt and pepper (to taste) – Essential for seasoning, making sure every bite sings with flavor.

1/2 teaspoon liquid smoke (optional) – For the smoky richness that adds complexity to the dish.

Fresh parsley (optional garnish) – Brightens the dish and adds a splash of color.

Toasted pumpkin seeds (optional garnish) – Crunchy addition that brings texture and visual allure.

Hemp hearts (optional garnish) – Sprinkling them on top adds nutrition as well as a delightful nutty flavor.

How to Make High Protein Split Pea Soup

Follow these simple steps to prepare this delicious High Protein Split Pea Soup:

Step 1: Sauté the Veggies
Heat olive oil in a large pot or Dutch oven over medium heat. Toss in your diced onion, carrots, and celery, cooking them down until they’re soft and fragrant—about 5-7 minutes. Don’t forget to stir occasionally so nothing sticks!

Step 2: Add the Garlic
Next, add the minced garlic, giving it a quick stir for about one minute. You want that garlicky aroma to fill your kitchen, but watch closely—burnt garlic is a culinary tragedy and must be avoided at all costs.

Step 3: Stir in the Split Peas and Quinoa
Time to up the ante! Toss in the rinsed split peas, quinoa, vegetable broth, bay leaf, and thyme. Bring this aromatic concoction to a rolling boil. Once boiling, reduce the heat and let it simmer, partially covered, for 30 minutes. Stir every ten minutes—this keeps everything from getting too cozy at the bottom.

Step 4: Add the Edamame
After your split peas are soft and have started to break down, it’s time to introduce half a cup of edamame. Let it simmer for an additional 15-20 minutes until those peas are oh-so-tender, creating a silky-smooth texture.

Step 5: Blend If Desired
Remove and discard the bay leaf. If you want to make your soup creamier, you can whisk your protein powder with a 1/4 cup of the warm broth in a small bowl. Stir this back into the pot for an extra boost.

Step 6: Finish with Spinach
Stir in the fresh spinach for that final flourish of green. Cook until it wilts—just about two minutes—and you’re ready for the next step.

Step 7: Serve and Garnish
Use an immersion blender to blend the soup to your desired consistency or transfer half the mixture to a blender for a smoother texture. Finally, season with salt and pepper, and if using, stir in the liquid smoke for that added depth. Serve it hot, and don’t forget to garnish with parsley, pumpkin seeds, or hemp hearts to make it a masterpiece!

Whether it’s a busy weeknight or a leisurely weekend, making a bowl of High Protein Split Pea Soup is sure to bring comfort and joy to your table. So grab that ladle and serve yourself a steaming bowl of happiness! Enjoy!

Perfecting High Protein Split Pea Soup Cooking Process

Start by heating olive oil and sautéing your onions, carrots, and celery until softened. Next, add garlic and spices before dropping in the split peas, quinoa, and broth. Remember to stir occasionally while simmering for that perfect texture.

Add Your Touch to High Protein Split Pea Soup

Feel free to swap out edamame for other legumes or mix in different greens like kale or Swiss chard. Add a splash of lemon juice for brightness or toss in some crispy bacon for a savory twist—your soup, your rules!

Storing & Reheating High Protein Split Pea Soup

Store any leftover soup in an airtight container in the fridge for up to three days. To reheat, simply warm it on the stove over low heat while adding a splash of broth if it thickens too much.

Sometimes, I whip this soup up for a gathering, and it never fails to impress. One friend even went back for thirds, claiming it’s the best soup they’ve ever had—now, that’s validation!

FAQs About High Protein Split Pea Soup

What is High Protein Split Pea Soup?

High Protein Split Pea Soup is a nutritious and hearty meal packed with plant-based protein and fiber. Made primarily from split peas, quinoa, and edamame, this soup is a delightful blend of flavors and textures. It’s not only filling but also a fantastic way to incorporate healthy ingredients into your diet without sacrificing taste. This soup is perfect for anyone looking to boost their protein intake while enjoying a warm bowl of comfort food.

How long does it take to make High Protein Split Pea Soup?

Preparing High Protein Split Pea Soup requires about 15 minutes of prep time and 50 minutes of cooking time, totaling about 65 minutes. It’s a relatively quick dish to make, especially considering you can easily prepare it in advance. Simply store it in an airtight container for up to three days, allowing the flavors to meld beautifully as it sits in the refrigerator.

Can I customize High Protein Split Pea Soup?

Absolutely! One of the best aspects of High Protein Split Pea Soup is its versatility. You can swap out edamame for other legumes, add different greens like kale or Swiss chard, or even mix in a splash of lemon juice for brightness. Feel free to get creative—this is your soup, after all! You can also adjust seasonings or add bacon for an optional savory twist.

Is High Protein Split Pea Soup healthy?

Yes, High Protein Split Pea Soup is incredibly healthy! Each serving is packed with fiber, vitamins, and minerals while being low in fat. With around 22 grams of protein and only 340 calories per serving, this soup makes for a satisfying meal that promotes fullness and energy. It’s perfect for those seeking nutritious options that are delicious and guilt-free.

Conclusion for High Protein Split Pea Soup

High Protein Split Pea Soup is an excellent choice for anyone seeking a tasty, nutritious meal that’s easy to prepare. With its layers of flavor and versatility, it can easily become a staple recipe in your kitchen. Not only does it satisfy cravings, but it also supports a healthy lifestyle with its impressive protein content. Give this delicious soup a try, and you’ll see why it’s a favorite among home cooks.

High Protein Split Pea Soup

This High Protein Split Pea Soup is a hearty, nutrient-packed dish that blends flavors and textures delightfully.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 5 minutes mins

Servings: 6 bowls

Course: Dinner

Cuisine: American

Calories: 340

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 tablespoon olive oil
• 1 large yellow onion diced
• 2 carrots diced
• 2 stalks celery diced
• 3 cloves garlic minced
• 1 lb dried green split peas rinsed
• 1/2 cup quinoa rinsed
• 1/2 cup shelled edamame frozen or fresh
• 8 cups high-protein vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1/2 cup fresh spinach
• 1 scoop unflavored plant-based protein powder optional
• Salt and pepper to taste
• 1/2 teaspoon liquid smoke optional
• Fresh parsley optional garnish
• Toasted pumpkin seeds optional garnish
• Hemp hearts optional garnish

Equipment

• Large pot
• Dutch oven
• immersion blender

Method

 

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery and cook until softened, about 5-7 minutes, stirring occasionally.
2. Add minced garlic and cook for 1 minute until fragrant but not browned.
3. Add rinsed split peas, quinoa, vegetable broth, bay leaf, and dried thyme. Bring to a boil, then reduce heat and simmer, partially covered, for 30 minutes, stirring every 10 minutes to prevent sticking.
4. Add edamame and continue to simmer for 15-20 minutes until peas are very tender and beginning to break down.
5. Remove and discard bay leaf. If using protein powder, whisk it with 1/4 cup of hot broth in a separate bowl until smooth, then stir it back into the soup.
6. Stir in fresh spinach and cook until wilted, about 2 minutes.
7. Use an immersion blender to partially blend the soup directly in the pot to your desired consistency, leaving some chunks for texture.
8. Alternatively, transfer about half of the soup to a standard blender, blend until smooth, and return it to the pot.
9. Season with salt and pepper to taste. If using, stir in liquid smoke for added depth of flavor.
10. Serve hot, garnished with fresh parsley, toasted pumpkin seeds, or hemp hearts if desired.

Nutrition

Serving: 1bowlCalories: 340kcalCarbohydrates: 58gProtein: 22gFat: 4g

Notes

This soup is incredibly versatile; you can customize it with your preferred legumes and greens.

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